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TOPIC: Cytrainer913's Pow/TUT/HYPERVOL Training Journal

shoulders only heavy day 2 years 4 months ago #36589

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Today was simple and heavy-push presses

1st exercise-Push presses
3 warm ups
75x15
95x10
115x6
working sets
135x5
140x5
145x5
155x5
165x2


back off triset 2X for 15 reps a piece
1. lying Rear DB laterals
2. DB laterals
3. machine shoulder presses

light legs coming Friday!!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
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Re: shoulders only heavy day 2 years 4 months ago #36593

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Today was a good one for some TUT, and did some really nice numbers for the slow rep cadence.

1st exercise-4-6 sec negatives for 3 sets of 8 doing walking lunges
SS w/
GHR for 3 sets of 15 reps

2nd exercise was for 4-6 negatives for 3 sets of 8 doing squats w weight of 155 and also 90 lbs in chains
SS w/
sled pushes for 70 ft for with 135 on sled

3rd exercise was the 5-7 sec slow positives doing smith machines squats for 3 sets of 10 and X reps at the end of each

4th was the triple drops and each exercise was done for 4 drops 5 sets of 8 40 reps each
1. leg ext
then to
2. lying leg curls
then to
3. leg presses for 12 pl, 11 plates, 10 plates, 9 plates, 8 plates total!
OUCH!

Calves
Seated calves for negatives 4 sets of 8
SS w/
seated calf raise machine for sets of 15

tomorrow all biceps
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
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biceps only-medium day 2 years 4 months ago #36597

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Today was a day to just blast the biceps and get that once every 3 weeks workout in and got a good one going today.

1st exercise-hypertrophy exercise-4 sets of 6-10 reps
2 warm ups
65x15
85x12
working sets
105x10
115x9
125x8
130x6

now for the 4X stuff, 4 sets of 10 w 30 sec breathers
1. lying concentration curls
2. seated DB hammer curls
3. hanging DB incline concentration curls
4. high cable dual cable curls

done until tomorrow all chest workout for hypertrophy/volume!!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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chest only-medium day-hypertrophy volume 2 years 4 months ago #36598

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Today was all chest and hit some really good numbers with the low incline DB's for some sets of 10

Hypertrophy-Low incline DB presses
3 warm ups
55x15
75x10
85x10
working sets
95x10
105x10,9,7

now for the 4X stuff for 4 sets of 10 w 30 sec breathers
1. Incline PL for 4 sets of 10
2. flat PL for 4 sets of 10
3. DB presses Flat for 4 sets of 10
4. Pec dec for 4 sets of 10
5 weighted dips for 4 sets of 10 using extra 20 lbs

All done until heavy back on Tuesday!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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back only-heavy day 2 years 3 months ago #36605

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Today was the heavy day for back and trap bar deads were on the bill today and they went pretty well, but a little off today from about 6 weeks ago as I did sumo deads 3 weeks ago. I was even thinking beforehand to just do weighted pull ups for heavy day, but went with it anyway.


Trap bar deads-
3 warm up
135x15
225x12
315x10
working sets
405x5
415x5
425x5
425x5
430x5
455x 2
back off sets
pulldowns and seated rows done 3 x as 6 sets in a row for 15 reps a piece so for 6 sets in a row

Tomorrow shoulders and traps light day!!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
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shoulders/traps-TUT-light day 2 years 3 months ago #36607

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Today was the light day for shoulders and traps and got some really good feel out of the movements.TUT is great way to get that MIND/MUSCLE connection.

1st exercise-Arnold Presses for 4-6 sec negatives for 3 sets of 8
SS w/
High cable rear laterals for 3 sets of 15

2nd exercise was reverse pec dec for 5-7 sec slow positives for 3 sets of 10 with X reps at the end of each set

3rd exercise was the double drops 4 drops 5 sets of 8
1. shoulder press machine
then to
2. standing DB laterals


traps
lying dual low cable shrugs for 4-6 sec negatives for 4 sets of 8
SS w/
DB shrugs for 4 sets of 15 reps

Tris only friday!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
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Tris only medium day-hypertrophy/Volume 2 years 3 months ago #36620

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Today was the the tris only and hit them with some good volume!

Hypertrophy exercise-Close grip presses
2 warm ups
135x15
155x12
working sets
185x10
195x10
205x9
215x7

now for the 4X stuff for 4 sets of 10 w 30 sec breathers
1. lying ext
2. reverse grip pushdowns
3. rope extensions

Tomorrow is all HAMMIES!!!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
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Re: Hammies only medium day-hypertrophy/Volume 2 years 3 months ago #36622

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Today was all hammies and man they are screamin right now!

1st exercise-hypertrophy
2 warm ups
50x10 each leg
70x10 each leg
working sets
90x10
120x10
140x10
160x10

now for the 4x stuff and doing 4 sets of 10 with 30 sec breathers
1. sled pulls for one direction 4 sets
2. glute ham raises 4 sets of 10
3. lying leg curls 4 sets of 10
4. bulgarian split squats 4 sets of 10
5. single leg presses for 4 sets of 10
6. sldls for 4 sets of 10

Calves for
seated calf raises -4 sets of 6-10
standing calf raises-4 sets of 6-10

off tomorrow and hitting heavy chest on Monday!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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Chest Heavy day 2 years 3 months ago #36625

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Kind of reloading a bit here and get the chest going again.

BB bench presses
warm ups
135x12
195x10
210x6
working sets
235x5
240x5
245x5
255x5
275x2
> that was some good area to get a start with

back off sets-DC rest pauses
215x9+2+1=12

now just 3 sets of 6-10 reps with low incline DB's
95x10,9,8

tomorrow will be TUT-back/bis!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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back/bis-TUT-Light day 2 years 3 months ago #36626

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Today was the back and bis and all TUT and good ol mind/muscle connection. The back and bis really got some good contractions and this one gonna be sore.

1st exercise was the assisted pull ups for 4-6 sec negatives for 3 sets of 8
SS w/
Straight arm pullovers for 3 sets of 15

2nd exercise was the T bar rows for 5-7 sec slow positives for 4 sets of 8 w Xreps at the end of each set

now the Double drops for the back
not sure i should have done these today with all quads yesterday but oh well
deads doing all 8 rep sets using 215,195,175,155,135
right to
DB pullovers for 4 drops 5 sets of 8

Biceps
low cable curls for 2 sets of 4-6 sec negatives
ss w/
DB curls for 2 sets of 15 reps

low cable curls now for 5-7 sec slow positives for 2 sets of 8
after the 2nd set right to drops doing seated DB curls for 4 drops 5 sets of 8
doing 45,40,35,30,25

tomorrow all quads!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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quads only-medium day-hypertrophy volume 2 years 3 months ago #36631

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Today was the medium day for the 2nd half of the legs and the glutes have finally died down from Sat workout. Today was some tough squatting and the weight were relatively light as well, but those breaks were minimal and killed it!

1st exercise-hypertrophy move-4 sets of 6-10
Front squats
warm ups
95x12
135x10
working sets
185x10
195x9
205x7
225x7----> one of my best lifts on this in a long time and the knees were kind of achy today

now for the 4X stuff for 4 sets of 10 with only 30 sec breathers
1. safety squats-175 lbs
2. sled pushes-5 45's for 4 sets of 70 ft pushes
3. leg presses using 7 plates a side
4. Leg ext using 105
5. smith machine squats using 45/25 each side

calves
seated calves for 4 sets of 6-10
straight legged calves for 4 sets of 6-10

off till shoulders on Friday!!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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Re: shoulders only-medium day-hypertrophy volume 2 years 3 months ago #36638

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Today was the shoulders only and last workout before hitting a new cycle on New years Day with Heavy Legs!

Hypertrophy exercise-4 sets of 6-10 reps
DB presses
2 warm ups
45x15
60x12
working sets
65x10
70x10
75x9,8

4x stuff for 5 exercises for 4 sets of 10 30 sec breathers
1. DB laterals
2. Seated machine presses
3. Low cable upright rows
4. Reverse Pec dec
5. Power pulls

done until SUNDAY! HAPPY NEW YEAR!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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heavy legs 2 years 3 months ago #36642

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Today was all about the squats and of course the other one I put with it, the SLDL's, and added another tough one in there, the 400 lb tire flip!


Squats today-pretty good numbers but not great
3 warm up sets
135x15
225x10
285x6
working sets
320x5
335x5
345x5
355x3
375x2
back off was doing that tire flip for 2 round trips about 8 flips each way for 4 sets of 8 and that was rough and got the HR up to 185


now for the SLDLs
warm ups
135x12
225x10
working sets
245x5
265x5
285x5
315x5
335x2
back off sets on the lying leg curls and did 20 rep set on there.

A little bit of calves at the end as well.!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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light chest and tris-TUT day 2 years 3 months ago #36646

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Today was some light chest and some very controlled moves for the light workout.

BB bench press with Critical Bench bands plus 25 lb plates and 30 lb chains as well for 4-6 sec negatives for 4 sets of 8
SS w/
Cable crossovers for 4 sets of 15

Plate loaded flat bench using 2 45's on each side for 5-7 sec slow positives for 4 sets of 8 and Xreps at the end of each set

double drops
1. flat DB presses for 4 drops 5 sets of 8 using 65, 60,55, 50, 45 all for 8's
then right to
2. assisted Dips for 4 drops 5 sets of 8 reps


Tris
close grip benches for 4-6 sec negatives for 2 sets of 8
SS w/
lying ext for 2 sets of 15 reps

close grip benches for 2 sets of 5-7 sec slow positives and at the end of each set Xreps
after 2nd set right to drops of
lying ext for 4 drops 5 sets of 8 reps

off tomorrow and medium back on WED!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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Back only-medium day-hypertrophy/Volume 2 years 3 months ago #36650

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Today was all back and to give my legs and lower back a bit of a breather, I am going to do weight V bar pull ups instead of doing the rack pulls/rack deads.

Hypertrophy exercise-weighted V bar pull ups
2 warm ups
bwtx15
+5x12
working sets
+10x10
+15x9
+17.5x8
+20x6

now for the trisets this time through and doing it 5 times to see how the volume goes for sets of 15 each
1. seated rows
2. High dual cable pulldowns
3. low cable rows bent

now for the FST-7's my way
doing high dual cable straight arm pulldowns

done until tomorrow and doing heavy Shoulders!!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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